Session 1

30 minutes is the estimated time required for this session

450 calories are expected to burn from this workout

Mobility Warm-up

This is an interactive round.

10 minutes long

It is important to perform mobility exercises and warm up to avoid injuries.

Abdominal / core

Perform each exercise for 2 minutes and take no more than 1-minute rest then continue to the next exercise.

Lying crunches

Good for your rectus abdominals. Mainly the four top.

Floor hypers, palms under the chin

Good for strengthening your lower back. It is wise to do both sides of the core.

Perform each exercise for 2 minutes and take 1-minute rest then continue to the next exercise. Set Timer

Marching

As you get accustomed, do it as fast as you can and as high as you can. Your aim is to raise your heart rate.

Marching with front raises

Work with your coordination and do it as fast as you can.

Marching with side raises

Work with your coordination and do it as fast as you can.

Works the left hip flexor and once done with speed, does a good job at raising the heart rate.

Works the left hip flexor and once done with speed, does a good job at raising the heart rate.